Weight loss is a long journey, not a sprint. The question "how long does it take to lose weight and maintain an ideal weight" seems simple but depends on many factors: eating habits, exercise levels, age, hormones, medicine and even heredity.
Slow but steady reduction is sustainable
According to medical recommendations, the safe weight loss rate is about 0.4 - 0.9 kg per week, equivalent to 1 - 2 pounds. Within 6 months, the reasonable goal is to reduce 5 - 10% of body weight. This is considered a "safe zone" to help the body adapt well and reduce the risk of weight gain again.
Dr. Sohaib Imtiaz, an internist at Florida Medical Clinic (USA), emphasized: "Losing weight too quickly can cause metabolic disorders, muscle loss and increase the risk of regaining weight. Sustainability is more important than the number on weight.
Weight loss is most effective when combining a moderate calorie reduction diet, regular exercise (both cardiovascular and muscle strength) and changing daily living habits. This is a long-term foundation, without drug dependence.
The role of drugs and personal factors
For obese people, prescription weight loss drugs can be a supportive option. Some new drugs help reduce 15 - 20% of body weight in more than a year. However, drugs do not replace a healthy lifestyle and are only used when prescribed by a doctor.
The rate of weight loss is also affected by age, gender, genetics and hormones. After 30 years old, muscle mass gradually decreases, fat increases, making weight loss more difficult. Hypothyroidism or estrogen can also cause weight to "stand still" despite strict dieting.
Don't trade health for rapid reduction
Losing weight too quickly carries many risks: dehydration, fatigue, electrolyte disorders, gallstones, anxiety, depression, even regaining weight faster. Strict diets and extreme calorie reduction are often not sustainable and easily fail.
Conversely, habits such as lack of exercise, insufficient sleep, prolonged stress, drinking sweets, uncontrolled snacking and giving up early are the biggest "obstacles" to weight loss.
To maintain weight after weight loss, experts recommend: regular exercise, balanced eating, meal planning, monitoring progress, getting enough sleep and setting realistic goals. The Mediterranean diet and intermittent fasting have been shown to be beneficial for long-term weight control, if applied correctly.
If you have made efforts but your weight does not change, or you lose weight and then increase again quickly, you need to see a doctor or nutritionist. Weight loss is not simply a matter of will, but a biological problem that needs a scientific solution.
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